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  6. Pilaf vs. Soy sauce

Pilaf vs. Soy sauce — In-Depth Nutrition Comparison

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A recap on differences between Pilaf and Soy sauce

  • Pilaf has more Selenium, Folate, Vitamin B1, Vitamin B3, Vitamin B6, Copper, Iron, and Vitamin B5, however, Soy sauce is higher in Magnesium.
  • Soy sauce covers your daily Sodium needs 182% more than Pilaf.
  • Soy sauce contains 65 times less Selenium than Pilaf. Pilaf contains 32.4µg of Selenium, while Soy sauce contains 0.5µg.
  • Pilaf has less Sodium.

Food varieties used in this article are Rice and vermicelli mix, rice pilaf flavor, unprepared and Soy sauce made from soy and wheat (shoyu).

Infographic

Pilaf vs Soy sauce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pilaf
Pilaf
6
:
4
Soy sauce
Soy sauce
Contains more Calcium +151.5%
Contains more Iron +68.3%
Contains less Sodium -76.3%
Contains more Zinc +16.1%
Contains more Copper +286%
Contains more Selenium +6380%
Contains more Magnesium +131.3%
Contains more Potassium +131.4%
Contains more Manganese +15.4%
Equal in Phosphorus - 166
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Calcium +151.5%
Contains more Iron +68.3%
Contains less Sodium -76.3%
Contains more Zinc +16.1%
Contains more Copper +286%
Contains more Selenium +6380%
Contains more Magnesium +131.3%
Contains more Potassium +131.4%
Contains more Manganese +15.4%
Equal in Phosphorus - 166

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pilaf
Pilaf
10
:
1
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1727.3%
Contains more Vitamin B3 +179%
Contains more Vitamin B5 +140.7%
Contains more Vitamin B6 +170.3%
Contains more Folate +1414.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +89.7%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1727.3%
Contains more Vitamin B3 +179%
Contains more Vitamin B5 +140.7%
Contains more Vitamin B6 +170.3%
Contains more Folate +1414.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +89.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
Pilaf
3
:
2
Soy sauce
Soy sauce
Contains more Protein +28%
Contains more Fats +140.4%
Contains more Carbs +1447.9%
Contains more Water +785%
Contains more Other +294%
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Protein +28%
Contains more Fats +140.4%
Contains more Carbs +1447.9%
Contains more Water +785%
Contains more Other +294%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
Pilaf
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +323.9%
Contains more Polyunsaturated fat +43.3%
Contains less Saturated Fat -76.2%
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +323.9%
Contains more Polyunsaturated fat +43.3%
Contains less Saturated Fat -76.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
Pilaf
3
:
1
Soy sauce
Soy sauce
Contains more Starch +∞%
Contains more Sucrose +200%
Contains more Maltose +∞%
Contains more Glucose +200%
Pilaf
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Soy sauce
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +200%
Contains more Maltose +∞%
Contains more Glucose +200%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Soy sauce
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pilaf Soy sauce Opinion
Net carbs 75.11g 4.13g Pilaf
Protein 10.42g 8.14g Pilaf
Fats 1.37g 0.57g Pilaf
Carbs 76.31g 4.93g Pilaf
Calories 359kcal 53kcal Pilaf
Starch 71.23g Pilaf
Sugar 1.53g 0.4g Soy sauce
Fiber 1.2g 0.8g Pilaf
Calcium 83mg 33mg Pilaf
Iron 2.44mg 1.45mg Pilaf
Magnesium 32mg 74mg Soy sauce
Phosphorus 154mg 166mg Soy sauce
Potassium 188mg 435mg Soy sauce
Sodium 1303mg 5493mg Pilaf
Zinc 1.01mg 0.87mg Pilaf
Copper 0.166mg 0.043mg Pilaf
Manganese 0.882mg 1.018mg Soy sauce
Selenium 32.4µg 0.5µg Pilaf
Vitamin A 14IU 0IU Pilaf
Vitamin A RAE 4µg 0µg Pilaf
Vitamin E 0.04mg 0mg Pilaf
Vitamin C 4.1mg 0mg Pilaf
Vitamin B1 0.603mg 0.033mg Pilaf
Vitamin B2 0.087mg 0.165mg Soy sauce
Vitamin B3 6.127mg 2.196mg Pilaf
Vitamin B5 0.715mg 0.297mg Pilaf
Vitamin B6 0.4mg 0.148mg Pilaf
Folate 212µg 14µg Pilaf
Vitamin B12 0.02µg 0µg Pilaf
Vitamin K 0.5µg 0µg Pilaf
Tryptophan 0.086mg 0.096mg Soy sauce
Threonine 0.221mg 0.271mg Soy sauce
Isoleucine 0.279mg 0.318mg Soy sauce
Leucine 0.523mg 0.537mg Soy sauce
Lysine 0.189mg 0.381mg Soy sauce
Methionine 0.145mg 0.097mg Pilaf
Phenylalanine 0.32mg 0.353mg Soy sauce
Valine 0.374mg 0.332mg Pilaf
Histidine 0.15mg 0.174mg Soy sauce
Cholesterol 1mg 0mg Soy sauce
Saturated Fat 0.307g 0.073g Soy sauce
Monounsaturated Fat 0.373g 0.088g Pilaf
Polyunsaturated fat 0.377g 0.263g Pilaf

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Soy sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Pilaf
12%
Soy sauce
Minerals Daily Need Coverage Score
77%
Pilaf
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 1.13g)
Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.234g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 45)
Which food contains less Sodium?
Pilaf
Pilaf contains less Sodium (difference - 4190mg)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $3.4)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.